Chest & Back Specialization
4-week torso focus. Trains chest & back 3x/week with everything else on maintenance.
Frequency: 4x / week · Duration: 4 weeks · Workout: ~60 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 16 exercises across the week, 64 sets in total in the 6-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 16 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Dumbbells
Weekly Schedule
Chest + Back A — Compound
- Bench Press: 5 × 6, rest 2 min
- Pull-up: 5 × AMRAP, rest 90s
- Incline DB Press: 4 × 10, rest 90s
- Barbell Row: 4 × 8, rest 90s
Legs Maintenance — Legs
3 exercises (Pro).
Chest + Back B — Volume
4 exercises (Pro).
Chest + Back C — Pump
5 exercises (Pro).
Progression Guidance
Add 1 rep per set weekly; deload after 4 weeks.